Are digene, ENO, or Amitabh Bachan from Piku relatable to you? To put it simply, do you often experience constipation, bloating, gas, or other stomach problems? Are you someone who is always on the run and what you eat takes a back seat?

No arguing, in today’s fast paced life, it is difficult to choose what goes inside the stomach. But here is the news- it is not just affecting your physical health, but your mental well being too. By not having a gut friendly diet, you are more likely to feel stressed, and fatigued.

How? If you are eating the wrong things, they lead to the growth of bad bacteria in the stomach. Thus, affecting the process of digestion, which in turn affects the mental and emotional well being.

But what exactly can you do to maintain this bacteria in the gut? The answer is- eat the right food. Here are some gut health foods to get you started:

1. Yogurt/curd(dahi)

Live yogurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, low-fat versions and add some fruit to it for a tasty breakfast.

2. Kefir 

Kefir is widely available in india. This probiotic yogurt drink is made by fermenting milk and is packed with good bacteria. It can either be consumed simply or can be added to smoothies and soups. It can also be used as a base for salad dressing (add lemon juice and seasoning).

3. Seeds (Chia seeds, flax seeds..)

Loaded with fibre, the seeds feed the healthy bacteria. Thus, helping them to multiply and also sustain themselves in the gut. You can sprinkle them in your sandwich, salad, yogurt, or vegetable. In fact, they can be had as light snacks too.

4. Sourdough Bread

This is available at most bakeries in India at the moment. Made by fermenting the dough, it’s more digestible than regular bread and its energy releases slowly. It makes a fantastic toast too.

5. Bananas 

One of nature’s handiest and healthiest snacks, bananas are full of the kind of fibre that good bacteria enjoys. They also contain healthy minerals.

6. Olive oil 

Gut bacteria like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps to reduce gut inflammation. Use it for salad dressing or drizzle it over cooked vegetables.

7. Ginger 

Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep the food moving through the gut. Add fresh grated ginger to soups, stews, smoothies or stir-fries. Pour boiling water on grated ginger to make refreshing ginger tea.

8. Peas 

Gut bacteria flourishes on fibre, so the more fruit and vegetables you consume the better. Peas are full of soluble and insoluble fibre to help keep your system in balance. Add peas to stir-fries, soups or salads.

9. Fermented Foods 

There are some much loved fermented foods in India which contain probiotics and are great for the gut . These include Idli, Dosa, Kulu, Chaas, Gundruk, Kanji, Appam, Lassi etc.

10. Garlic 

Garlic has antibacterial and antifungal properties which can help keep “bad” gut bacteria under control and help balance yeast in the gut. You can use it as a flavouring for savoury dishes.

Now, that’s not a long list, and all these options are easily available. So, start looking into what you eat. Choose carefully and have a healthy gut.